For many years, carbohydrates alone were associated with workout nutrition (1). New studies now indicate the importance of adding protein to your workout diet plan. Carbohydrates are important before, during, and after workouts because they help curb cortisol release, encourage insulin release, and replenish muscle glycogen stores (1). Cortisol, also known as the "stress hormone", is released from the brain to assist the body in coping with stress (2; 1), which can be achieved during a high intensity workout. Cortisol release in the body also has its drawbacks, such as stimulating muscle breakdown and fat storage in the body (2; 1). When cortisol is allowed to remain at increased levels in the body, protein breakdown begins to occur (3).
By including protein along with carbohydrates, the actions of cortisol on the body will be curtailed (2; 1). A study by Hackney, Bruenger, and Lemmer (2010) found that participants that had protein supplementation before heavy resistance training had increased resting energy expenditure 24 hours after the heavy resistance training than participants that had carbohydrate supplementation. Remedios (2007) discusses in their study a comparison where participants were given a carbohydrate workout drink or a carbohydrate/amino acid (protein) workout drink. After 12 weeks of training the results showed the participants that had the carbohydrate/amino acid group gained 5 more pounds of muscle than the participants that had carbohydrate only drink.
"The addition of protein to your previously carbohydrate-only drink will reduce muscle breakdown, lower cortisol, and increase insulin more than a carbohydrate-only drink" (1). Protein in combination with carbohydrate can prohibit the effects of cortisol without affecting fat-loss (2). The hormone Insulin has two important factors, (1) it turns off the effects of cortisol and (2) it is a powerful stimulator of muscle growth (1).
Glutamine is also a potent stimulator of protein synthesis as it increases the pool of amino acids the body draws from and glutamine encourages the hydration of muscle cells (3).
An easy way to obtain protein either before, during, or after working out is to have a protein shake or smoothie. At the Gridiron Juice Bar, we offer just that. You can pick from a variety of our delicious smoothies and smoothie add-ins, as well as canned or bottled beverages containing protein.
All information found from the following source:
(1) - Remedios, R. (2007). Power training nutrition. In Men's Health Power Training: Building Bigger, Stronger Muscles Through Performance-Based Conditioning (p. 201-207). New York, NY: Rodale.
(2) - Hussman, J.P. (2011). Post-exercise protein. Hussman Fitness-The Fridge. Obtained October 29, 2011.
(3) - Shulman, D. (2011). Get enough protein post-workout. Obtained October 29, 2011.
Healthy made to order smoothies.
We only use low fat ingredients, fresh fruits and the highest quality Bio X protein powder.
Flax seed oil lowers blood glucose levels in healthy, young adults. Flax seed oil is a polyunsaturated fat, which has been shown to be a type of fat that we should consume more of; it can assist in lowering risk of heart disease.
Information obtained from The Flax Council of Canada.
Greens+ boosts your nutritional intake. As this is a research tested product, it has been shown to increase energy and overall well-being.
Information obtained from Genuine Health.
Vitamin C is an antioxidant that helps in protecting the body from free radical damage. Vitamin C is essential for healthy bones, teeth, blood vessels and collagen. It is also necessary for absorption of iron.
Information obtained from GNC.
Glutamine induces a significant increase in growth hormone levels, which helps in muscle growth. Glutamine reduces muscle soreness and enhances muscle recovery.
Information obtained from Bio-X Performance Nutrition.
Creatine assists in regenerating ATP in the muscle cells. This regeneration of ATP (energy) allows for improved muscular endurance, and enhances strength. Creatine also reduces muscle fatigue and soreness.
Information obtained from Bio-X Performance Nutrition.
The chlorophyll in wheatgrass draws toxins from the body. Wheatgrass is easily digested without using a lot of energy. Wheatgrass activates white blood cells, which boosts the body's immune system.
Information obtained from Green Health Inc.
MonaVie EMV provides long lasting energy without the unhealthy "high" and "low" typically associated with energy drinks.
Information obtained from MonaVie.
MonaVie EMV Lite provides long lasting energy without the unhealthy "high" and "low" typically associated with energy drinks. This energy drink offers fewer calories than the MonaVie EMV energy drink.
Information obtained from MonaVie.
Protein Blast is a source of 15 essential naturally occurring vitamins and minerals. Each drink contains 30g of protein and 45-48g of carbohydrates. We offer 3 different flavors: Banana, Chocolate, and Vanilla.
Information obtained from Bio-X Performance Nutrition
Each 3 Carb Protein Shake contains 30g of protein, only 2.5-4g of carbohydrates, and no sugar added. This drink is a great way to get your protein while trying to reduce the carbohydrate content in your diet.
Information obtained from Bio-X Performance Nutrition
Power Whey To Go is a great way to get your protein after a workout. Each drink contains 20g of protein, is sugar free, and has no carbohydrates!
Information obtained from Bio-X Performance Nutrition
Each Amino Blast contains 20g of protein, and 25g of carbohydrates. Amino is a great source of carbohydrates to replace glycogen used during a workout. Amino Blast is a great way to feed muscles the necessary protein for muscle repair, rebuilding and growth.
Information obtained from Bio-X Performance Nutrition
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